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WE'LL WORK OUT TWICE TODAY. FOR WORKOUT 1, DO 20 MINUTES OF STRENGTH (ST) TRAINING AT LEVEL 1 (60-70% of MHR). The maximum ST routine will make you sore, so be sure to stretch during the week. But don't stretch if a muscle group is sore -- wait until it recovers. FOR WORKOUT 2, DO 15 MINUTES OF SWIMMING INTERVAL TRAINING AT LEVEL 4 INTENSITY (80-90% of MHR). Intervals are recurring periods of high-intensity exercise ranging from 1-10 minutes followed by recovery intervals of varying time. The magic of intervals is that they have the same effect as if you had done the entire workout at a high intensity. Intervals prepare your body for the demands of going fast for an extended period of time by improving your body's anaerobic threshold ("AT"). For today's swim workout, warm up for 10-15 minutes with easy to moderate swimming. Do a set of 200-meter intervals with 30 seconds rest between 200s. Repeat the cycle for 15 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.
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